Basic CF
Skill
Deadlift practice for 10 min
Kettlebell swing practice for 10 min
Show the class both movements, then divide the class in two groups and let them practice for 10 min. Then switch the groups.
In both movements, start with low weight and build up to a moderate weight with perfect from.

Basic CF
Skill
Power clean
5-5-5-5-5-5
In groups of 2-3
Practice the movements with extra focus on starting positions and catching positions.
Start with stick and progress to barbell and barbell with a little weight if the form is good.

Skill
Loaded Carries outside
10min without putting Kettlebell down
Start with one arm: rotate through Brief Case KB Carry, KB Front Rack Carry, and Overhead carry. Walk around 10-15m before you switch. Once one has rotated through the 3, switch to the other arm in the same rotation.

5min AMRAP
MAX Rep Front Squats 40/30kg
1 Person front Squats
1 Person Holds Front Rack Position
Trade reps however
Each time you drop, you owe 18 Slamball over shoulder in the end off the next workouts first round